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This routine is set up for 4 rounds to boost your metabolism and give you an unbelievable pump! This routine can also improve your strength and endurance as well. The reps for each exercise are going to double from the previous round. If you tackle the routine hard, you should be able to get an incredible workout in under 20minutes! All you need is a pull-up bar!

My time: 21:46

• 4 rounds
• 4 exercises
• Double the reps each round
• Complete the rounds as fast as possible (AFAP)

(0:58)- Routine Sets & Reps
(1:22)- Round 1
(1:28)- High Knees (10 reps)
(1:33)- Lateral Hop (10 reps)
(1:45)- Close Stance Push-Up (5 reps)
(1:53)- Pull-Up (5 reps)

(2:04)- Round 2
(2:08)- High Knees (20 reps)
(2:16)- Lateral Hop (20 reps)
(2:41)- Close Stance Push-Up (10 reps)
(2:59)- Pull-Up (10 reps)

(3:18)- Round 3
(3:22)- High Knees (40 reps)
(3:42)- Lateral Hop (40 reps)
(5:06)- Close Stance Push-Up (20 reps)
(5:51)- Pull-Up (20 reps)

(8:11)- Round 4
(8:12)- Lateral Hop (80 reps)
(12:16)- High Knees (80 reps)
(13:14)- Close Stance Push-Up (40 reps)
(14:54)- Pull-Up (40 reps)







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